A Top 10 to a Healthy Heart

Dr. Thomas Knickelbine
Cardiologist

By Cardiologist, Dr. Thomas Knickelbine, BMC Specialty Clinic Provider

1. Nuts to You
The risk of heart disease decreases with nut consumption. Try eating a small handful of almonds, walnuts, peanuts, or pistachios daily.

2. Getting Adequate Zzzz’s
Lack of sleep could result in a higher risk of high blood pressure or worsening of existing high blood pressure. Aim for 7 hours of shut eye.

3. Hate Your Guts
Watch your waistline! A waist greater than 40 inches for men and more than 35 inches for women is associated with an increased risk for heart disease and diabetes. 

4. Sweeten the Day
A daily dose of dark chocolate may benefit heart disease due to its high content of the antioxidants called flavanols. Keep the treat at three candy kisses.

5. Know Your Numbers
A total cholesterol of less than 200 mg, a LDL less than 100, an HDL greater than 40 for a man and 50 for a woman, glucose less than 100, and a blood pressure less than 120/80 is a prescription for better health.

6. Decrease Your Screen Time
Two or more hours of leisure spent sitting at the computer or in front of the television appears to increase risk of a heart attack (even for those who exercise). Rethink those hours of surfing the Net.

7. Be with Happy People
We are natural mimics. This helps explain why we feel happier around happy people.  Share your time with laughter, giggles and smiles.

8. Never Start and if Smoking, QUIT
Each cigarette you smoke is estimated to rob you of 11 minutes of your life. Smoking also damages the heart, lungs and skin. Take action and quit.

9. Recognize Symptoms of a Heart Attack
Some heart attacks are sudden and intense pain but most start slowly with mild discomfort in the back, neck, jaw or stomach. Other signs can be a cold sweat, nausea or lightheadedness. Do not second guess, call 911 and chew an aspirin.   

10. Think Color
Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, vitamins, minerals, and antioxidants. A generous amount as part of a healthful diet is likely to reduce the risk of stroke, cardiovascular disease, and certain cancers.

Dr. Knickelbine is a cardiologist with the Minneapolis Heart Institute® at Abbott Northwestern Hospital, where he is the Director of Preventive Cardiology and co-director of HeartScan Minnesota®. His interests are focused around the detection and research of new approaches to the diagnosis and prevention of cardiovascular disease. He has published multiple abstracts, presentations and papers surrounding the need for early detection and optimal treatment of coronary artery plaque. Minneapolis Heart Institute® Cardiologists see patients at Burnett Medical Center’s Specialty Clinic two times a month. To schedule an appointment, call 715-463-5353.

Information in this blog is not meant to replace the advice of your personal health care provider.
Please see additional disclaimer information.

Become a Healthy Role Model for Your Family

As we start the New Year, BMC Dietitian, Sarah Motl, MS, RD, offers up a few tips for becoming a good health role model for your family:

1. Make gradual changes: drink one more glass of water a day, walk 10 minutes longer each week.

2. Start walking: take the stairs instead of the escalator, park in the back of the parking lot.

3. Focus on health, not weight: don’t focus on the scale, focus on a healthy lifestyle which is so much more than just how much you weigh.

BMC Dietitian - Sarah Motl, MS, RD

4. Slow down: it takes 20 minutes for your stomach to tell your brain you are full. 

5. Stay positive: don’t complain about how much you dislike exercising or eating healthy food, focus on the benefits.










Information in this blog is not meant to replace the advice of your personal health care provider.
Please see additional disclaimer information.